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Day 5WOD 210924 Warm-up – Coach’s Choice A. @ 0:00… Execute workload @ 90% effort… barbells nte 95/6512-9-6-3Front squatsBar-facing burpeesShoulder to overheadB. @ 10:00… Execute workload @ 90% effort… barbells nte 115/7512-9-6-3Hang power cleansBjsd/step-upsT2b/hanging absC. @ 20:00… Execute workload @ 90% effort… barbells nte 135/9512-9-6-3Pull-upsDeadliftsMed ball cleansD. post WOD recovery

Day 4WOD 210923Aerobic Repeats + ROMWOD A. 3 x 6:00… rest 2:00 b/t sets… apparatus of choice… work @ 90% aerobic effortB. ROMWOD

Day 3WOD 210922 Warm-up – Coach’s Choice A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00 on timer, then BB. AMARP 6:00 @

Day 2WOD 210921 Warm-up – Coach’s Choice A1. 6 strict press… rest to top of minute, then A2.A2. AMRAP 30sec – strict pulling reps… rest 30sec, then A3A3. 20 jump squats… rest to 4:00 on timer, then back to A1, x 3Rest to 15:00 on timer, then BB. 1 set every 2min, x 5… choose

Day 1WOD 210920 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk5 t2b/hanging abs30 double unders / 50 singlesRest additional 3min after 5th set, then BB. 1 set every 3min, x 5… build bar as you

Day 1WOD 210920 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk5 t2b/hanging abs30 double unders / 50 singlesRest additional 3min after 5th set, then BB. 1 set every 3min, x 5… build bar as you